Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DrKeith

In the 7 days ending Sep 17, 2017:

	activity	#	time	miles		km		+m
	Mbiking	4	6:35:00	54.25	(7:17)	87.3	(4:31)	2022
	Gym Rehab work	5	4:40:00	6.0		9.66
	Turbo	2	1:20:00
	Total	7	12:35:00	60.25		96.96		2022
averages - weight:34.4kg

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Sunday Sep 17, 2017 #

Turbo 45:00 [2]

Gym Rehab work 1:00:00 [1]

Note
weight:34.3kg

Fifth in AP O overall

Saturday Sep 16, 2017 #

Mbiking 1:40:00 [4] 22.0 km (4:33 / km) +518m 4:04 / km
ahr:120 max:156 weight:34.3kg

Winner hutte fartlek 2 PRs Wienne down and Serpis up

Friday Sep 15, 2017 #

Mbiking 1:45:00 [3] 22.0 km (4:46 / km) +500m 4:17 / km
ahr:122 max:160 weight:34.6kg

Frankental to end of flow then Maurwald 1PR 1 KOM on Kaufberg Full Flow

Thursday Sep 14, 2017 #

Gym Rehab work 50:00 [1] 6.0 mi (8:20 / mi)

Mbiking 1:40:00 [3] 21.0 km (4:46 / km) +500m 4:15 / km
ahr:125 max:160

Frankental Loop steady with some efforts 2nd overall on Kaufberg Hill and flow. V dry. Really KoM on K Flow as 2" down and lost 5" with dogwalker!

Wednesday Sep 13, 2017 #

Mbiking 1:30:00 [4] 22.3 km (4:02 / km) +504m 3:38 / km
ahr:122 max:160

Wienne Hutte Fartlek 1x3 1x8 1x2 1x11 1x6 2x3 1x5 2x3 6PRs Inc Wienne Hutte, Einsie uphill, Hermestor Mauerwald, Serpis, Mauerwald climb

Gym Rehab work 50:00 [1]

Tuesday Sep 12, 2017 #

Gym Rehab work 1:00:00 [1]

Turbo 35:00 [5]
ahr:124 max:151

5x5x20:40s Power session NP192 avge 164w max power 448w TE 2.2 cad 65 rpm IF 0.481 TSS42.1 Cad 48:52 OK power session after Travel Best session this year NEW BEST Max P by 5% NP up by 3% on April 22nd and 25th may 2016 by 3% MP and 2% NP and 3% AP. good Effort-Progress! Still behind July 21 2017 by 7% NP/AP but better MaxP by 5%

Monday Sep 11, 2017 #

Gym Rehab work 1:00:00 [1]

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